Quiz: How Well Do You Sleep?

Wondering if your sleep hygiene and routine are affecting your health?

Take this short quiz to test your knowledge and learn more about the quality of your sleep.

If you answered 7 or more hours of sleep each night, you’re on the right track. While getting the same amount of sleep each night isn’t always possible, if you aim for the recommended hours most days of the week, you’ll have a better chance at optimal health. Experts say 7 hours is the target for adults ages 18 to 60.

If you regularly sleep less than 7 hours each night, you may be putting yourself at an increased risk for the health conditions above, according to the Journal of Clinical Sleep Medicine. A lack of sleep is also associated with a greater risk of accidents, increased pain, impaired immune function and performance, and increased errors.

If you answered “always,” consider yourself lucky. Consuming caffeine, alcohol, or certain foods too close to bedtime can affect your ability to fall asleep. Staring at a screen before bed or taking certain medications can also keep you awake.

Good sleep habits are things you can do to improve your sleep quality. In addition to the points above, sleep hygiene also includes avoiding large meals before bed, exercising earlier in the day, reducing stress levels, and removing electronics from the bedroom.

While it’s true that you may have short awakenings once or twice during the night, getting up several times — especially if you struggle to fall back to sleep or are tired during the day as a result — isn’t something you should ignore.

Looking at your computer or phone right up until you turn your lights off can throw off your sleep routine. The blue light your phone emits can boost your attention and reaction times during the day, but staring at the screen too close to bedtime can wreak havoc on your internal clock.

In fact, a 2015 study found that using a light-emitting electronic device before bedtime prolongs the time it takes to fall asleep, surpasses melatonin, delays the circadian clock, reduces the amount of REM sleep, and reduces alertness the next morning. To fall asleep faster, turn off all electronic devices at least 1 to 2 hours before you want to fall asleep.

If you got this right, then you understand how the choices you make during the day can negatively affect the quantity and quality of sleep you get at night. Food, alcohol, smoking, and even exercising too close to bed can all put a damper on your Zzz’s.

It may be time to cut out late-night meals or screen time before bed. This is also a good time to talk to your doctor to rule out any health conditions.

Depending on your symptoms, your doctor may recommend further evaluation for an underlying medical or sleep disorder, adjustment of medications that you already take, cognitive behavioral therapy to address insomnia, or a prescription or over-the-counter supplement.

Consider cutting back on caffeine, eliminating screens before bed, and adding a relaxation routine 1 hour before bedtime.

If lifestyle changes don’t help, talk to your doctor. Depending on your symptoms, your doctor may recommend further evaluation for an underlying medical or sleep disorder, adjustment of medications that you already take, cognitive behavioral therapy to address insomnia, or a prescription or over-the-counter supplement.

Your sleep hygiene is top notch. If you ever have a sleepless night, though, keep an eye on your lifestyle habits and before bed routine.

When lifestyle changes don’t help, talk to your doctor. Depending on your symptoms, they may recommend further evaluation for an underlying medical or sleep disorder, adjustment of medications that you already take, cognitive behavioral therapy to address insomnia, or a prescription or over-the-counter supplement.